College Prep - Block 1: Training by Shelton Robinson in TrainHeroic

HansenAthletics

Field Sports, Track & Field, Football , Basketball, Baseball , Strength & Conditioning, Rugby, Soccer
Coach
Shelton Robinson

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training

Equipment
Recommended
Full Gym Access Required
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
2021 Summer Template

Prep

A

HA Summer GP

Complete the following for 2 rounds: Spiderman x 10 yards Lateral Lunge x 10 yards [body weight only] Dead Bug Home x 30 Sec Dead Bug Contralateral x 30 Sec Side Plank x 30 Sec Ea. Side

Prep

B

Sprint Prep

Take your time with these! All drills will be 10 yards. March w/ hands on hips March w/ PVC pipe overhead Pogo Forward, Backward, Lateral Low Dribble Medium Dribble High Dribble Single Switch Triple Switch

Speed/Agility

C

Intensity Sprint/Skill

Perform with coach

D1

Front Squat - HA

3 x 5

D2

Broad Jump

3 x 3

E1

Landmine Press

4 x 8

E2

Chin-ups

4 x 5

Accessory

F

Complete the following for three rounds Active Foot Bulgarian Split Squat x 5 each w/ 5 second eccentric Lateral Lunge x 8 ea Shin Pull x 20 Complete 1 set of each movement to complete 1 round. Repeat 3x.

Recovery

G

HA Family Recovery

Complete the following: Pigeon Stretch x 1 minute each side Middle Splits x 1 minute Front Splits x 1 minute each side Once you have completed all the stretches spend 5-10 minutes foam rolling. Quads, hamstrings, calves, shins, glutes, back.

Monday
2021 Summer Template

Prep

A

HA Summer GP

Complete the following for 2 rounds: Spiderman x 10 yards Band Walk x 10 yards Single Leg Glute Bridge x 10 each side Sled Push/Pull x 5 minutes

Prep

B

Sprint Prep

Take your time with these! All drills will be 10 yards. March w/ hands on hips March w/ PVC pipe overhead Pogo Forward, Backward, Lateral Low Dribble Medium Dribble High Dribble Single Switch Triple Switch

C1

Hex Bar Deadlift - HA

3 x 5

C2

Dumbbell Jump - HA

3 x 3

D1

Dumbbell Walking Lunge - HA

3 x 15

D2

Push Up - HA

3 x MAX

Accessory

E

Complete the following for three rounds Single arm row x 8 ea Lateral Med Ball Throw x 8 ea DB RDL x 12 [video shows a barbell but use dumbbells or kettlebell] Complete 1 set of each movement to complete 1 round. Repeat 3x.

Recovery

F

HA Family Recovery

Complete the following: Pigeon Stretch x 1 minute each side Middle Splits x 1 minute Front Splits x 1 minute each side Once you have completed all the stretches spend 5-10 minutes foam rolling. Quads, hamstrings, calves, shins, glutes, back.

Tuesday
Week 1 Day 3

Prep

A

Dynamic Warm up - 1

Complete the following for one round for either 10 yards or 10 reps. All movements are body weight only. Walking Lunge Lateral Lunge Spiderman Air Squat Knee Pull to Chest Leg Cradle Lunge Inch Worms

B

Volume Sprints

6 x 80

Recovery

C

Hip FRC Recovery

Complete the following for two rounds. Intentionallity is everything with this. Slow and controlled and squeeze. Move as if there is some resistance in the air. 90/90 Switch x 6 [3 ea. way] 90/90 Pass Throw x 3 each side Standing Hip CAR x 3 each side

Prep

D

HA Family Recovery

Complete the following: Couch Stretch x 1 minute each side Banded Hamstring Stretch x 1 minute each side Pigeon Stretch x 1 minute each side Middle Splits x 1 minute Front Splits x 1 minute each side Once you have completed all the stretches spend 5-10 minutes foam rolling. Quads, hamstrings, calves, shins, glutes, back.

Wednesday
2021 Summer Template

Prep

A

HA Summer GP

Complete the following for 2 rounds: Spiderman x 10 yards Band Walk x 10 yards 4 way dead bug x 5 reps 1 set of 5 minute sled push/pul

Prep

B

Sprint Prep

Take your time with these! All drills will be 10 yards. March w/ hands on hips March w/ PVC pipe overhead Pogo Forward, Backward, Lateral Low Dribble Medium Dribble High Dribble Single Switch Triple Switch

Speed/Agility

C

Sprint Prep

Sprint w/ coach

D1

Hang Clean to Front Squat - HA

5 x 2

D2

Band Pull-Apart

5 x 15

E1

DB Bench Press

4 x 8

E2

Pull-Up

4 x 5

E3

Lateral Med Ball Throw

4 x 6

Recovery

F

HA Family Recovery

Complete the following: Pigeon Stretch x 1 minute each side Middle Splits x 1 minute Front Splits x 1 minute each side Once you have completed all the stretches spend 5-10 minutes foam rolling. Quads, hamstrings, calves, shins, glutes, back.

Thursday
2021 Summer Template

Prep

A

HA Summer GP

Complete the following for 2 rounds: Spiderman x 10 yards Lateral Lunge x 10 yards [Bodyweight only] Dead Bug Home x 30 Sec Dead Bug Contralateral x 30 Sec Single Leg Glute Bridge x 10 each side

Prep

B

Sprint Prep

Take your time with these! All drills will be 10 yards. March w/ hands on hips March w/ PVC pipe overhead Pogo Forward, Backward, Lateral Low Dribble Medium Dribble High Dribble Single Switch Triple Switch

C1

Front Rack Reverse Lunge - HA

3 x 5

C2

Depth Drop To Box Jump - HA

3 x 3

D1

Knee Over Toe Split Squat - HA

3 x 5

D2

Partner Nordic Hamstring Curl

3 x 5

D3

Ring Rows

3 x 12

Recovery

E

HA Family Recovery

Complete the following: Pigeon Stretch x 1 minute each side Middle Splits x 1 minute Front Splits x 1 minute each side Once you have completed all the stretches spend 5-10 minutes foam rolling. Quads, hamstrings, calves, shins, glutes, back.

College Prep - Block 1